Here is the workout I do right now. Generally 3 times per week on off Taekwon-Do
days. If you do it right, you won't be able to do Taekwon-Do on the same day.
Dumbbell Shoulder Press (3x12)
Squats (2x20) see notes below - alternate with...
Pullovers (2x20)
Weighted Dips (3x10-12)
Reverse Grip Chins (3x Max)
Curls (3x10)
Stiff Legged Dead Lifts (1x15)

Notes on Squats:
Warm up your knees. Then, pick a weight you would
normally rack the bar at 10 reps... then do 20 reps. That's it. Dig deep!
If you can talk and walk around after the set is done, you haven't worked
hard enough. The 11th and 12th rep will not be too bad. 13 and 14 will
feel like your absolute limit and you'll want to rack that bar, don't, keep
going. 15 and 16, now your ears will feel like they're going to pop off
and you're SURE you can't do anymore. You may also feel like vomiting, no
worries - don't quite yet!!! If you can do 10 believe me, you can do 20!!!
17, 18, is were you begin to have strange visions - "hey, how did that
kangaroo get in the gym?!?!" 19 and 20 you should be getting a second
wind. Once you can do 20 reps, add 5 pounds.

Once the set is complete, drag yourself over to a flat bench and do 20
light pullovers taking HUGE deep breaths. On the second set of 20 squats
drop your weight down to something fairly easy - like body weight lets say
- repeat.

You want to work up to about 2x your body weight as a good starting point.
Work yourself up to 300 or 400 pounds. If you do it right, you'll be one
of the strongest people in the gym before you know!